October 2014

WOD for Tuesday, 10/14/14:

4 rounds:

350m row
8 hang power snatches (115#/75#)
15 box jumps (24″/20″)

Read More »

WOD for Thursday, 10/9/14:

10 minutes to find your 1RM back squat

rest 3 minutes

EMOM for 8 minutes:

3 squats @75%

Read More »

WOD for Wednesday, 10/8/14:

AMRAP for 20 minutes:

10 toes to bar
10 burpees

Read More »

WOD for Monday, 10/6/14:

AMRAP for 3 minutes:
ring muscle-ups
rest 3 minutes

AMRAP for 2 minutes:
ring muscle-ups
rest 2 minutes

AMRAP for 1 minute:
ring muscle-ups

*first set of each interval must be ME

Read More »

WOD for Friday, 10/3/14:

AMRAP for 10 minutes:

30 double unders
8 split jerks (155#/105#)

Read More »

WOD for Wednesday, 10/1/14:

AMRAP for 12 minutes:

15 pull-ups
30 squats

Read More »